Monday, September 29, 2008

Day 380...uNdErEsTiMaTeD...

Today, I did the same workout that I put my clients through. Now, the funny part is that so many times people see a Crossfit workout and they think or say "Is that all?" "Only 20 minutes?" "Only a few exercises?", but once they get immersed in the workout, they realize that Crossfit is POTENT and small doses can break you down fast and hard...hence the amazing results when followed properly. And so it happened...

L: (walks in with kids and comes to look at the whiteboard to see what I have for her) "Oh...I'm just doing Deadlifts and Rowing?..."

ME: "Yes maam!...and you have a pretty good warmup before!"

L: (looking over at the warm up listed) "Is THAT my warm up?"

ME: "Uh huh." (evil smile...trying not to look fazed)

L: "That's a WORKOUT!"

ME: "You can do it! You're strong! Hop on the Airdyne and I'll get you started."

She got on and rode for 5 minutes, then went through her warm up. Then, we tried out weights for her deadlifts. I wanted them to be heavy enough that by number 7, she wouldn't be sure she could get to 10...but I also wanted it to be a weight that she COULD get to 10 if she was willing to dig down and work hard. We decided on 95 lbs and got started. She realized early on that this was NOT going to be as easy as she thought at first glance. She finished up and left and then I got started myself.

I decided that I would do the EXACT warm up and workout, but that I would use heavier weight (more appropriate for my abilities). I lost my mind and forgot my name. I thought I was "Billy Bad A**" instead of MC and I chose 150 lbs for MY dead lifts. And before I talk about the hellacious workout...lemme say that L was RIGHT!!! That warm up DID feel like a WORKOUT!

I KNEW it would be tough, but I underestimated how tough it would be with THAT weight! It was one of the hardest workouts I've done as far as STRENGTH goes in a while! Those deadlifts nearly killed me. When I was done...I laid in the floor for 17 minutes!!! Not only did I lay in the floor...a COMMON sight in a CF gym...but I rolled from side to side in pain. I was in the fetal position to stretch out my back. I hoped no one would come in and see me like that! Poor JJ already walked in once a while back and caught me crying. I couldn't take any more embarrassment! Then I moved to the couch. I worked so hard and my body was so tired that I felt like I was gonna fall asleep. Finally I got up and decided that I needed to go get food. I did...and I felt better.

My back is sore. I know that a few times I lost my form...but I think more than anything...I'm not used to pushing myself strength wise like that and so it hurts like REALLY tired muscles. I'm not sure what I'll do tomorrow...probably upper body related stuff...my legs and lower back need rest!

WARM UP
------------
RIDE AIRDYNE 5 MIN
THEN:
10 OVERHEAD SQUATS (HOLDING JUST PVC)
10 PUSH UPS
10 PULL UPS
10 BACK EXTENSIONS
10 SITUPS
10 RING DIPS (BAND ASSIST)
REPEAT 3 X
WORKOUT
--------------
ROW 500 M
10 DEADLIFTS (150 LBS)
ROW 400 M
8 DEADLIFTS
ROW 300 M
6 DEADLIFTS
ROW 200 M
4 DEADLIFTS
ROW 100 M
2 DEADLIFTS
TIME = 14:17

CARDIO
----------
20 MIN ELLIPTICAL (FLAT, LOW RESISTANCE, FAST PACE)

2 comments:

Shorty said...

You kick my butt on a daily basis, I hope you know that. Last night I did a Stew Smith ab workout for the second time, my first time was Saturday. (it took me two days to be able to walk normally again since it also worked my hip flexors...) I'm determined to get a more cut tummy section! Anyway, reading your workouts are inspirational, but I must admit it makes me realize I've got soooo far to go to even begin to catch up. It's officially on my Christmas wishlist... "training with MC" so I hope my family is reading!!!!
Keep up the great work!
Kel

MC said...

Thanks! You give me WAY too much credit! I would LOVE to work with you. Have a good one!

-M